Name: Playbook - JTM FIT - Bodyweight Workout: Parallette Core
Uploaded: 2024-03-27T11:08:07.199Z
Duration: 30 min
Description: Bodyweight Workout: Parallette Core

I can feel my core engage a lot on this workout thanks JTM💪🏼💪🏼🫵🏼🫵🏼🫵🏼

Jason

First time trying this one 💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥

Good controlled workout 🏋️‍♀️ I need to practice theses

Amanda

Christopher

Cody

Erin

3rd time I did this workout. It's a real pleasure. Nice routine to get acquainted with equipment

Adam

Great workout. I love using parallettes it was the right routine for me

First workout done! It was intense but easy to follow

Parallette Core (30 minutes):

WARM-UP: Perform the prescribed time/reps of the exercises/stretches below one after the other with little to no rest in between exercises. Do 1 set.

1. Jump Rope x 3 minutes
2. Candle Stick Reach x 20
3. Couch Stretch x 45 seconds (each side)
4. Plank Spider Knees x 45 seconds

WORKOUT: Perform all reps and sets of one exercise before moving on to the next. Rest 60-90 seconds in between sets. Do 3 sets of each exercise.

1. Tuck Hold 3 x Max Seconds
2. Jump Through to L Sit 3 x 10
3. S. Leg Lifts 3 x 45-60 seconds
4. Jump Through’s 3 x 10

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Warm-up: Perform the prescribed time/reps of the exercises/stretches below one after the other with little to no rest in between exercises. Do 1 set.

1. Jump Rope x 3 minutes
2. Candle Stick Reach x 20
3. Couch Stretch x 45 seconds (each side)
4. Plank Spider Knees x 45 seconds

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- Roll backward raising your legs until you reach 90 degrees
- At the top raise your hips off the ground, driving your feet up toward the ceiling
- Roll forward into center splits and reach your hands forward, stretching your hamstrings 
- Then repeat

Modifications: when rolling back, keep your knees bent instead of straightening them and pointing toes to the ceiling

Candlestick Reach

- Starting in a kneeling position, place one leg against a wall/box/bench so the toes are pointing to the sky
- Draw the opposite leg into a low lunge position, knee bent to 90 degrees, foot firmly on the floor
- Raise your torso up, the more upright you are, the deeper the stretch will be (Only come up as far as you feel comfortable)

Couch Stretch (R)

Couch Stretch (L)

- Start in a high plank position with shoulders over the wrists
- Jump one foot forward and place it flat on the ground just outside of your hand
- Jump and switch your feet, taking your front foot back and bringing your back foot forward to the outside of the opposite hand 
- Continue to alternate sides

Modifications: take out the jump and do regular spider lunges

Plank Jumping Spider Lunges

Warm-up

- Get into a supported position on the parallettes or whatever you’re going to use that’s similar. Arms locked out straight, chest up and hips in line with your upper body 
- Bring your feet together and bring your knees up to 90 degrees or slightly above 
- Hold position maintaining perfect technique

PRO TIP: the distance between your bars should be the distance from your elbow to the tips of your fingers when they are fully extended. If you don’t have parallettes then use two benches, plyo boxes or plates stacked up 

Modifications: if you can’t hold with knees at 90 degrees, hold them as high as you can. If that’s still to difficult, hold the supported position on the bars with your legs straight underneath you.

Tuck Hold (Parallettes)

- Grab the parallel bars, positioned in a high plank
- Jump your feet up and forward, tucking your knees, into an L-sit position. Arms should be locked out, chest tall, feet together, toes pointed, and legs straight
- Hold for 1-2 seconds
- Then tuck your knees back into your chest while kicking your legs back to the high plank position

Modifications: 
- Jump through to the L Sit position then disengage and walk your feet back to the starting position and repeat
- Regress and do jump throughs instead
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Through to L-Sit (Parallettes)

- Grab the Parallettes and get into a supported position with legs extended in front of you with heels on the ground 
- Keep arms locked out and chest up 
- Keep your feet together, point your toes, and keep legs as straight as you can 
- Alternately lift one leg at a time squeezing your abs on each rep. Maintain good posture on the bars throughout 

Modifications: use a higher surface than the parallettes like two low plyo boxes, benches, or plates stacked up

Single Leg Lifts (Parallettes)

- Start in the high plank on the parallettes with shoulders over the wrists and core tight
- Jump your feet  forward, tucking your knees into your chest, into a reverse plank position 
- Jump back to the starting position and repeat 

Modifications: 
- Jump through to the reverse plank position then disengage and walk your feet back to the starting position and repeat
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Throughs (Parallettes)

Bodyweight Workout: Parallette Core

Bodyweight Workouts: Cardio / Core TABATA Workout

Przemek

12min on the clock, high intensity and more reps💪💪💪 Needed it after Easter break😉👍

High intensity for a short workout, good workout after downtime (injury plus a bad case of the flu put me out for 6 weeks, 🤮)

Colin

Bodyweight Workouts: MMA AMRAPS

James Nguyen

Just a little warm up before NY Shred💪💪💪

Pretty good for not having a gym available

John

Bodyweight Workout: Full Body

Robby

Sandor

Brandon

Bodyweight Workouts: 20 Minute NO EQUIPMENT

Amazing… I died. Do it outside go an even bigger challenge.

Great, Only time for 3 Rounds due to work but I’ll take it. Q: what is a good modifier for hamstring walkouts ? Had a PCL fix and doesn’t really like em’.
Thx

Matty

Love the new body weight content 👍🏽👍🏽👍🏽💪🏽💪🏽

Bodyweight Workout: Legs

Nick

Wow. So much tougher than it looked! Excellent

Michael Gallagher

Arm killer. I was praying for the dips to start. First time I enjoyed dips so much. I think pike push up is my weakest point.

Bodyweight Workout: Upper Body Push / Pull / Core

James

Awesome end of the year 2023 workout💪💪💪

Tony

Bodyweight Workout: 30 Minute NO Equipment Full Body

Kaiden

Markus

Andrew Hartman

Bodyweight Workout: Full Body 20 Minute AMRAP💪🏻

Nabeel

Hannah

Had a little bit of a break last month back at it while raveling for work. Good one!!

Rob Kelly

Bodyweight Workout: 20 Minute Lower Body AMRAP🔥

Miso

Bodyweight Challenge💪🏻

Hell of a workout... just showed me how weak I am after summer holiday break🥵🙈

Angelo

Bodyweight Workout: NO EQUIPMENT Upper Body Workout🔥

Yup, bodyweight can still kick  your butt💪💪💪

Simon

Sean

Bodyweight Workout: Upper Body Push / Pull🔥

Awesome if you travel and don’t have gym around.

Tomasz

Great way to start my body weight workout while traveling!

Maria

Bodyweight Workout: 20 Min Full Body

Great workout for a rainy day when you don’t want to leave the house! Might try some of these exercises with a weighted vest next time I do it

Bodyweight Workout: Parallette Core

Community

More workouts from JTM FIT